| Steak Cut | Calories | Fat | Protein |
|---|---|---|---|
| Eye of Round (leanest) | 144 | 4g | 25g |
| Sirloin Tip | 150 | 5g | 24g |
| Top Round | 157 | 5g | 26g |
| Filet Mignon | 179 | 8g | 24g |
| Top Sirloin | 180 | 8g | 25g |
| Flank Steak | 165 | 6g | 26g |
| Skirt Steak | 187 | 10g | 23g |
| Strip Steak (NY Strip) | 224 | 14g | 23g |
| T-Bone | 238 | 16g | 22g |
| Ribeye | 271 | 20g | 22g |
| Porterhouse | 280 | 20g | 23g |
Steak provides complete protein with all essential amino acids, supporting muscle growth and repair.
Beef provides highly absorbable heme iron and is one of the best sources of vitamin B12 for energy.
For fewer calories, choose sirloin or filet mignon over ribeye. Trim visible fat before cooking.
Restaurant steaks are often 12-16oz. A healthy portion is 3-6oz (about the size of your palm).
Snap a photo of your steak and Cal AI will estimate the cut, size, and calories automatically.
Calories in steak vary significantly by cut. A 3oz cooked ribeye has 271 calories, sirloin has 180 calories, and filet mignon has 179 calories. A typical 8oz restaurant steak ranges from 450-700 calories depending on the cut, plus any added butter or oil.
The leanest steak cuts are eye of round (144 calories/3oz, 4g fat), sirloin tip (150 calories/3oz, 5g fat), and top round (157 calories/3oz, 5g fat). Filet mignon is also relatively lean at 179 calories per 3oz with 8g fat, while having excellent tenderness.
Lean steak cuts can be part of a weight loss diet due to their high protein content (22-25g per 3oz), which promotes satiety and helps preserve muscle mass. Choose lean cuts like sirloin or filet mignon, trim visible fat, use dry-heat cooking methods, and limit portions to 3-6oz.
Steak is an excellent protein source, providing 22-26g of complete protein per 3oz cooked serving. An 8oz steak contains approximately 50-65g of protein. This makes steak one of the most protein-dense foods available, supporting muscle building and recovery.
The cooking method can affect final calories. Grilling or broiling allows fat to drip away, potentially reducing calories by 10-20%. Pan-frying in butter or oil adds 50-100+ calories. The biggest factor is the cut itself and whether visible fat is trimmed before eating.